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Advanced
- Difficulty
- Advanced
- Movement type
- Other
- Primary muscles
- Shoulders Glutes Quadriceps
- Secondary muscles
- Upper back Lower back Trapezius Biceps Abs Calves
- Equipment
- Barbell
Barbell Clean and Jerk
4 steps Updated 29/08/2026
Barbell Clean and Jerk is a exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Stand with your feet hip-width apart, gripping the barbell with an overhand grip slightly wider than shoulder-width apart. Bend your knees and hinge at your hips to lower your body and grasp the barbell.
- Explosively extend your hips and knees to lift the barbell off the floor, pulling it up to your shoulders while keeping it close to your body. Rotate your elbows under the bar as you catch it in a front rack position.
- Dip by bending your knees, then explosively extend your hips and knees to drive the barbell overhead. Simultaneously, split your legs into a lunge position to stabilize the weight overhead.
- Fully extend your arms and legs to complete the lift. Carefully bring your feet back together and lower the barbell to your shoulders, then back to the floor. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk Split Squat
Last updated: 29/08/2026
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Barbell Clean and Jerk
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